Top Vegetables High in Dietary Fiber
About Vegetables and Dietary fiber
There are quite a number of vegetables rich in dietary fiber, and most of this list will provide a significant portion of your recommended daily values.Some of the highest dietary fiber vegetables include peas, artichoke, edamame, parsnip, lima beans, jicama, kale, serrano pepper, parsley and okra. Other dietary fiber rich vegetables are squash, shallot, endive, fennel, water chestnut, sweet potatoes, pumpkin puree, jalapeno, beets and green bean.
We calculated the top vegetables for dietary fiber by both their common measurement as well as in 200 calories, including by gender daily requirements. Here are the details for top 20 vegetables highest in dietary fiber.
Peas
In 1 cup, pea
has
8.3g of
dietary fiber, or about
33% of daily values for women and
22% for men.
| Dietary fiber | |
|---|---|
|
8.3g in 1 cup (145g) |
14g in
200 Calories (247g) |
|
33%
22%
|
56%
37%
|
Complete nutrition for Peas
Artichoke
1 artichoke
contains
8.7g of
dietary fiber, or about
35% of daily values for women and
23% for men.
| Dietary fiber | |
|---|---|
|
8.7g in 1 artichoke (162g) |
23g in
200 Calories (426g) |
|
35%
23%
|
92%
60%
|
Complete nutrition for Artichoke
Edamame
In 1 cup, edamame
has
8.1g of
dietary fiber, or about
32% of daily values for women and
21% for men.
| Dietary fiber | |
|---|---|
|
8.1g in 1 cup (155g) |
8.6g in
200 Calories (165g) |
|
32%
21%
|
34%
23%
|
Complete nutrition for Edamame
Parsnip
1 cup of parsnip
contains
6.5g of
dietary fiber, or about
26% of daily values for women and
17% for men.
| Dietary fiber | |
|---|---|
|
6.5g in 1 cup (133g) |
13g in
200 Calories (267g) |
|
26%
17%
|
52%
34%
|
Complete nutrition for Parsnip
Lima Beans
In 1 cup, lima bean
has
7.6g of
dietary fiber, or about
31% of daily values for women and
20% for men.
| Dietary fiber | |
|---|---|
|
7.6g in 1 cup (156g) |
8.7g in
200 Calories (177g) |
|
31%
20%
|
35%
23%
|
Complete nutrition for Lima Beans
Jicama
1 cup of jicama
contains
5.9g of
dietary fiber, or about
24% of daily values for women and
15% for men.
| Dietary fiber | |
|---|---|
|
5.9g in 1 cup (120g) |
26g in
200 Calories (526g) |
|
24%
15%
|
100%
68%
|
Complete nutrition for Jicama
Kale
In 1 cup, kale
has
0.86g of
dietary fiber, or about
3% of daily values for women and
2% for men.
| Dietary fiber | |
|---|---|
|
0.86g in 1 cup (21g) |
23g in
200 Calories (571g) |
|
3%
2%
|
94%
62%
|
Complete nutrition for Kale
Serrano Pepper
1 cup of serrano pepper
contains
3.9g of
dietary fiber, or about
16% of daily values for women and
10% for men.
| Dietary fiber | |
|---|---|
|
3.9g in 1 cup (105g) |
23g in
200 Calories (625g) |
|
16%
10%
|
92%
61%
|
Complete nutrition for Serrano Pepper
Parsley
In 1 cup, parsley
has
2g of
dietary fiber, or about
8% of daily values for women and
5% for men.
| Dietary fiber | |
|---|---|
|
2g in 1 cup (60g) |
18g in
200 Calories (556g) |
|
8%
5%
|
73%
48%
|
Complete nutrition for Parsley
Okra
1 cup of okra
contains
3.2g of
dietary fiber, or about
13% of daily values for women and
8% for men.
| Dietary fiber | |
|---|---|
|
3.2g in 1 cup (100g) |
19g in
200 Calories (606g) |
|
13%
8%
|
78%
51%
|
Complete nutrition for Okra
Squash (cooked)
In 1 cup, squash
has
6.6g of
dietary fiber, or about
26% of daily values for women and
17% for men.
| Dietary fiber | |
|---|---|
|
6.6g in 1 cup (205g) |
16g in
200 Calories (500g) |
|
26%
17%
|
64%
42%
|
Complete nutrition for Squash
Shallot
1 cup of shallot
contains
5.1g of
dietary fiber, or about
20% of daily values for women and
13% for men.
| Dietary fiber | |
|---|---|
|
5.1g in 1 cup (160g) |
8.9g in
200 Calories (278g) |
|
20%
13%
|
36%
23%
|
Complete nutrition for Shallot
Endive
In 1 head, endive
has
2.6g of
dietary fiber, or about
11% of daily values for women and
7% for men.
| Dietary fiber | |
|---|---|
|
2.6g in 1 head (85g) |
36g in
200 Calories (1176g) |
|
11%
7%
|
150%
96%
|
Complete nutrition for Endive
Fennel
1 cup of fennel
contains
2.7g of
dietary fiber, or about
11% of daily values for women and
7% for men.
| Dietary fiber | |
|---|---|
|
2.7g in 1 cup (87g) |
20g in
200 Calories (645g) |
|
11%
7%
|
80%
53%
|
Complete nutrition for Fennel
Water Chestnut
In 1 cup, water chestnut
has
3.7g of
dietary fiber, or about
15% of daily values for women and
10% for men.
| Dietary fiber | |
|---|---|
|
3.7g in 1 cup (124g) |
6.2g in
200 Calories (206g) |
|
15%
10%
|
25%
16%
|
Complete nutrition for Water Chestnut
Sweet Potatoes
1 cup of sweet potato
contains
4g of
dietary fiber, or about
16% of daily values for women and
11% for men.
| Dietary fiber | |
|---|---|
|
4g in 1 cup (133g) |
7g in
200 Calories (233g) |
|
16%
11%
|
28%
18%
|
Complete nutrition for Sweet Potatoes
Pumpkin Puree
In 1 cup, pumpkin puree
has
7.1g of
dietary fiber, or about
28% of daily values for women and
19% for men.
| Dietary fiber | |
|---|---|
|
7.1g in 1 cup (245g) |
17g in
200 Calories (588g) |
|
28%
19%
|
68%
45%
|
Complete nutrition for Pumpkin Puree
Jalapeno
1 cup of jalapeno
contains
2.5g of
dietary fiber, or about
10% of daily values for women and
7% for men.
| Dietary fiber | |
|---|---|
|
2.5g in 1 cup (90g) |
19g in
200 Calories (690g) |
|
10%
7%
|
77%
51%
|
Complete nutrition for Jalapeno
Beets
In 1 cup, beet
has
3.8g of
dietary fiber, or about
15% of daily values for women and
10% for men.
| Dietary fiber | |
|---|---|
|
3.8g in 1 cup (136g) |
13g in
200 Calories (465g) |
|
15%
10%
|
52%
34%
|
Complete nutrition for Beets
Green Bean
1 cup of green bean
contains
2.7g of
dietary fiber, or about
11% of daily values for women and
7% for men.
| Dietary fiber | |
|---|---|
|
2.7g in 1 cup (100g) |
17g in
200 Calories (645g) |
|
11%
7%
|
70%
46%
|
Complete nutrition for Green Bean